Sparta

Sparta

Date: 2023-08-31 AO: sparta Q: Orange Whip PAX: madison, turkey_leg, strange_brew, Spammer, Orange Whip, Keystone FNGs: None COUNT: 6 Good group of fellas pushed the pace on the track while two in recovery enjoyed the cool morning breeze in downtown Matthews.
Ran to Crestdale (1 mile warmup) and ran the track: Mosey lap + 400 Mosey lap + 800 Mosey lap + 1200 Mosey lap + 1600
Hit some hills on our way back to launch.
6-7 miles for the group and 8+ for TL as he did a pre-run.
T-Claps to Keystone as a site FNG
Everyone getting ready to get this BRR training over with. Peak 51 was off this morning so no coffee time.
Next week may be off with most guys tapering for the race.

Final GD Workout

Date: 2023-08-29 AO: swift Q: Gold Digger , bratwurst PAX: Sherpa, soft_pretzel, frasier, midriff, Dosey Doe, Polly, bratwurst, Wolverine, turkey_leg, Astro (Kyle Kirchhoff), Rousey FNGs: None COUNT: 12 WARMUP: The Gosh Darn day has come, YHC’s last summer Q. Despite this momentous occasion, 5 PAX still ran off and did their own thing… Meanwhile, the faithful few headed to Harney/Rushmore to extend our favorite loop by a quarter mile.
THE THANG: 3x8min @10k/threshold pace, w/4min recovery. Due to the return of the school year, YHC only had time for 2 reps and turned over the reins to Bratwurst for the final rep. I didn’t hear anything from Brat afterwards, so I assume everyone is still alive. Thanks for letting me lead for the last 6-9 weeks!
Until next time, GD

This is why there are no women in F3

Date: 2023-08-30 AO: meathead Q: voodoo PAX: Soul Glo, Unplugged, The Worm, Nair, voodoo FNGs: None COUNT: 5 It was cool but humid when I rolled up to find Unplugged doing his warm up yoga. I was worried we’d have a party of 2, but the other 3 pax rolled in shortly after I got out of my car. After a quick disclaimer, we got started.
Warm up: SSH, swings, IW, cleans, Sharon Towers, high pulls, prying squats.
Main Event: Week 8 of the Bare Flynnimum Program
4 sets of 12 of the following: > Single racked squats, alternating sides by round > Seated overhead (2-handed) press > Double deadlifts > Abyss merkins – feet on the curb and hands on the bells, chest past hands on the down > Upright rows
Waiter carry down, 5 snatches, switch sides and walk back and do 5 snatches Farmer (doubles) carry, 5 double cleans, walk back and do 5 more cleans
Mary: ran out of time
Announcements: 1) Waxhaw Labor Day convergence – Monday, 9/4. All kinds of 1st F options + food drive and bike donations + breakfast 2) Midriff’s Ultra 5 on 10/14
COT: thanks to Jet Fuel for talking us out.
Moleskine: > We were short a few regulars this morning, but had a solid crew. It was fun to hear about Nair’s kids (5, 3, and 1 years old). Most of us are old and our kids are closer to Nair’s age than we are! > The Anvil pax did Mary near us while we wrapped up our carries and Puddin’ ripped one that we could hear from halfway across the parking lot. That led to a post-COT discussion of different pax’s “abilities.” Yet another reason there are no women at our workouts! > Thanks for coming out and following my lead! I’ll be DR next week, so looking for a Q.

CLEMSON…where the N stands for Nowledge

Date: 2023-08-30 AO: the-maul Q: Hops PAX: Olaf, kirby, super trooper, madison, wingman, patent_pending FNGs: None COUNT: 7 Super Trooper rolled in about 5:30:52 and off the pax went with nary a disclaimer. Patent Pending was uncomfortable and needed to be reminded of the written indemnification during the Walthar N’Djaiye’s. Kirby was struggling with math and recollection of Clempson’s first football opponent (it’s the Duke Blue Devils on Monday night….Duke wins by 3). Madison thankfully found the ‘on’ switch for the Big Ass Fans at the pavilion in whatever neighborhood the Murderhorn is in…except he failed to turn the one fan on above YHC and Patent Pending. #nofanleftbehind Olaf was giving counting tutorials during the step up/incline merkin segment. Wingman quietly putting in the work and out front on the Murderhorn climb. Anyway, we did some stuff including rock work, plankorama, burpee finisher. Grateful for the opportunity to Q. COT: praise for Madison’s new job, prayers for Midriff’s race/fundraising for their adopted son from South Korea (someone please put the link to invest in this most-worthy cause). New school year, weather will cool eventually, right? Point is – EH someone – FNG or one of the pax who’s wandered away. It’s never a good reason when a pax disappears. Go get him. “This is my commandment: Love each other in the same way I have loved you. There is no greater love than to lay down one’s life for one’s friends.” – John 15:12-13

The IPC Appetizer- week 0 -modified

Date: 2023-08-30 AO: sacs Q: Cheese Curd PAX: Cheese Curd, Emoji, geraldo, lex_luthor FNGs: None COUNT: 4 WARMUP: 2 laps (800m) around the track THE THANG: IPC week 0 Warm up 13 of each- IW, SSH, shoulder taps, Mtn climbers, plank jacks
The workout was 85 of each exercise and then 8 burpees in between. We added a ruck to most movements except for the Hand release, dips and burpees.  We divided the workout in half 42/43 reps (4 burpees per) did the 800 in the middle to make it more manageable
Exercises: Hand release merkins Big boy sit ups w/ ruck Front squats w/ruck Overhead press w/ruck Dip (slick) Flutters w/ ruck overhead Swings w/ ruck
MARY: yep, we did a bunch ANNOUNCEMENTS: we are doing IPC each week here, come get some COT: this is week 0, a preview of what’s to come. -We agreed to put our SACS aside for the month and do each week of IPC. This week we modified because it’s week 0 and technically doesn’t count. -This week would have sucked so much more if we had to do 85 reps in a row, glad we modified. -Lots of 1st week of school chatter -Emoji pretended he never did IPC before – Lex Luther came late, living up to the dope smoking, hippie with the long hair and chill attitude he has been flaunting at AO’s -Geraldo modifies, mostly burpees – YHC struggled today. 1st workout of the week, but I have been up by 0500 everyday. With the first of 3 kids now in high school, will I always be up at 0500?

Wamrap

Date: 2023-08-30 AO: wamrap Q: Alf PAX: poptart, double_e, rachel, Alf, Jingles, Spandex FNGs: 1 Spandex COUNT: 6 Standard WAMRAP suck fest. Up to 135 burpees depending on how far you got.
Jingles brought out his Canadian colleague “Spandex”. We let him know that he can count it as 30% more burpees when he gets home due to favorable exchange rates.

Mayo like air quality mixed with queen of the stone age is not a great combo.

Date: 2023-08-28 AO: swole Q: Unplugged PAX: voodoo, flipper, The Worm, ickey_shuffle FNGs: None COUNT: Mayonaise Like Air and Queens of the Stone Age are both not enjoyable, but better than nothing. Playlist: Mix of some 90’s and 80’s with some new Queen’s of the Stone age tossed in for funzies. I know nothing about this band, just thought the lead singer was funny and witty on a podcast. It was meh.
Good to have the PAX out. We all pushed hard in the mayonnaise (Duke’s of course) like moist air. Good work fellas.
WARMUP: SSH, LSS, Prying Squat, ATW, Halos, Arm Circles, and such. THE THANG: Week 8 of the Pat Flynn Spreadsheet. 4 x 12 single bells. -Goblet squats -Military press (l/r) 6 reps a side -Heavy 2H swings -Pull ups – 1 short of failure -Merkins – 2 sets of max reps
Snatch-Merkin Ladder with increasing snatches: 1 merkin,1 snatch, 1 merkin, 2 snatch, 1 merkin, 3 snatch. Up to 5 snatches. Rest then go back down with other hand (good suggestion @voodoo)
Carries with some rack squats and cleans mixed in.
Time.
MARY: – Per @flipper ‘s request we did not do Mary . He claimed that the carries count as our Mary.
ANNOUNCEMENTS: Swole will converge next Monday at Waxhaw anniversary.
COT: – YHC took us out. Reach out to a PAX you have not seen in awhile.

It’s almost September?

Date: 2023-08-28 AO: blakovery Q: retread PAX: Astro (Kyle Kirchhoff), bunker, Dosey Doe, frasier, gumbo, Odd Job, retread FNGs: None COUNT: 7 Lucky 7 pax for the Reverse PJ route. No rain and only a few puddles along the way. Management at Blakovery has decided on an 0600 start time next week for Labor Day. Enjoy the week!

Davinci with a dash of Kirby

Date: 2023-08-27 AO: davinci Q: super trooper PAX: Odd Job, Franky, kirby, Palmolive, soft_pretzel, C3P0, De Vito, Dangerfield FNGs: 1 Dangerfield COUNT: 8 WARMUP: stretch, jog and some Mary THE THANG: fountain of pain. Partners switch 10 box jumps / decline merkin, run together, 20 step ups incline , run again, 10 burpees/ dips run again.   MARY:  wind sprints,  big boys air squats air humpets ANNOUNCEMENTS: October 5 k, COT: we hung out and named Dangerfield after his chicken run. Falsely claimed to be 50 years old, got standard respect to call out, then admitted he is only almost 50. Respect withdrawn therefore name becomes Dangerfield because Rodney Dangerfield got no respect.

Moving Day

Date: 2023-08-26 AO: olympus Q: Pelosi PAX: The Worm, mighty_mite, ickey_shuffle FNGs: None COUNT: 4 Primary purpose of today was to properly warm up Mitey Mite for his big home moving day. I think we were successful as he got a call half way thru from his spouse notifying him the movers have arrived at which point he left to spend the rest of the day moving. Mission accomplished WARMUP: Jumping and flailing THE THANG: 3 minutes of EMOM, 1 minute for 12 pushups and one minute off. Times 12 different exercises including some carries and complexes. Good overall workout on a sticky August morning MARY: We don’t do Mary ANNOUNCEMENTS: Fund raising run coming up, double check to see what is still running next weekend as there is some convergence. COT: Tuna took us out with the Rock

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